Silverman - Simple Lean Recipes for Healthy Life: Lean Meals with Step by Step Recipe for Busy People

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Simple Lean Recipes for Healthy Life

Lean Meals with Step by Step Recipe for Busy People

BY: Nancy Silverman

COPYRIGHT NOTICES

2020 Nancy Silverman All Rights Reserved

Subject to the agreement and permission of the author, this Book, in part or in whole, may not be reproduced in any format. This includes but is not limited to electronically, in print, scanning or photocopying.

The opinions, guidelines and suggestions written here are solely those of the Author and are for information purposes only. Every possible measure has been taken by the Author to ensure accuracy but let the Reader be advised that they assume all risk when following information. The Author does not assume any risk in the case of damages, personally or commercially, in the case of misinterpretation or misunderstanding while following any part of the Book.

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Table of Contents

Introduction

You dont have to undergo strict diets and give up the best flavors just because you want to eat healthily. This cookbook offers a helping hand and achieves the perfect balance between lean foods and excellent taste. You dont have to munch on tasteless and blunt foods anymore.

The Lean Recipes is all about introducing nutrient-rich meals that have an extraordinary taste. The secret of preparing the tastiest lean meals is the combination of ingredients and spices. You will come across delicious recipes with lean meats and vitamin-packed vegetables to bring balance to your everyday meals.

We understand that changes dont happen overnight. It is all about starting with small steps and taking small actions every day. The best way to get started is to get inspired by the Lean Recipes cookbook. Prepare your lunch or dinner for the next day and enjoy the tasty meals. This will make you completely forget about junk foods.

Are you ready to start eating a balanced diet? We invite you to go through these fantastic recipes and create your weekly menu!

Chicken and asparagus stir fry

If you crave some tasty foods on the weeknights, don't reach the phone to get junk food delivery. This simple recipe can be repeated within 30 minutes, so don't hesitate to cook it. The crunchy asparagus, juicy chicken, and citrus touch are a match made in heaven. Here is the complete recipe together with a step by step guide for your convenience!

Servings:4

Cooking time:30 minutes

Ingredients:

• 1 1/2 pounds chicken breasts, cubed
• 2 tablespoons soy sauce
• 1/2 cup chicken broth
• 2 tablespoons water
• 1 bunch asparagus, cut to small pieces
• 2 teaspoons cornstarch
• 6 cloves garlic, minced
• 1 tablespoon fresh ginger
• 3 tablespoons freshly squeezed lemon juice
• 1 tablespoon canola or grapeseed oil, divided
• Salt and pepper to taste

Instructions:

Season the chicken with salt to taste.

Combine the soy sauce and broth.

In another small bowl, combine water and starch. Mix to combine.

Heat a skillet and add one teaspoon oil. Cook the asparagus for 4 minutes.

Add the ginger and garlic and cook for a minute, then remove and set aside.

Set to high heat and add one teaspoon oil. Cook half of the chicken for four minutes on each side.

Add more oil and repeat with the rest of the chicken. Remove and set aside.

Bring the soy sauce mixture to boil and cook for a minute and a half. Add in the second cornstarch mixture and mix.

Let it simmer and add in the chicken and asparagus. Mix well and serve.

Green salmon burgers

Eating burgers doesn't have to mean that it is a bad habit. Simply switch the key ingredients and get your own healthy and lean burgers. Salmon offers lean protein, which makes it the perfect replacement. Add green vegetables for an additional boost of vitamins, and your healthy recipe is ready to go.

Servings:2

Cooking time: 50 minutes

Ingredients:

• 15oz can salmon
• 1/2 cup almond meal
• 2 eggs
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 2 tablespoons freshly squeezed lemon juice
• 1/2 cup kale chopped
• 1/2 cup broccoli chopped
• 1/2 cup onion, chopped

Instructions:

Drain the canned salmon and remove the bones and skin.

Add in lemon juice, eggs, almond meal, garlic powder, salt, and pepper. Mix well to combine.

Add in the finely chopped veggies.

Mix with your hands and shape five patties. Let them chill in the fridge for half an hour.

Spray a pan with oil and cook them for 6 minutes on each side.

Thai chicken zucchini noodles

Are you craving some exotic and spicy flavors? This simple recipe will amaze you with the mix of aromas. These Thai noodles have all needed to be declared a healthy lean meal. We replace the usual noodles with zoodles to cut down the amount of carb intake. Enjoy this fabulous meal with family and friends for less than 30 minutes.

Servings:2

Cooking time: 25 minutes

Ingredients:

• 1 chicken breast
• 1 tablespoon coconut oil
• 1 large zucchini, spiralized
• 1 tablespoon peanut butter
• 1/2 tablespoon honey

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